Staying active can look different for every older adult. For many, low-impact physical activity may help support healthy aging goals while placing less stress on the joints. From walking and water aerobics to tai chi and gentle resistance training, there are many types of exercises that can often be adapted to different comfort levels and abilities.
How Low-Impact Activities Can Support Fitness Goals
- Supporting weight management goals
- Muscle mass maintenance
- Bone density maintenance
- Mental health boosts
- Cardiovascular health support
- Reduced risk of falls
Because every person’s needs and abilities are different, exercise programs should reflect current fitness levels, pre-existing health conditions, medications, and personal goals.
Types of Low-Impact Exercises for Seniors
The following are examples of low-impact exercises; they may not be the right fit for every individual.
Low-impact Cardio Exercises
Aerobic (cardio) activity increases breathing and heart rate, which may help support circulation and blood pressure management. While many view cardio exercises as inherently high-impact, the truth is that beginners can adjust many aerobic activities to suit their needs.
Examples of low-impact cardio exercises may include:
- Walking indoors or outdoors
- Water aerobics
- Stationary cycling
- Chair aerobics
- Swimming
- Dancing
- Elliptical machines
- Tai chi
- Gentle hiking on even terrain
Low-impact Strength-training Exercises
Strength-training exercises build strength by targeting different muscle groups, helping maintain muscle mass and functional movement.
Examples of low-impact strength-training exercises may include:
- Seated leg lifts
- Wall push-ups
- Chair squats
- Resistance band rows
- Bodyweight calf raises
- Chair Pilates
- Light dumbbell curls
- Modified planks
Low-impact Balance and Stretching Exercises
Balance exercises and gentle stretching routines may help support flexibility, posture, and joint range of motion. Stretching and balance activities are often paired with other activities to create a more well-rounded fitness routine.
Examples of balance and stretching activities may include:
- Tai chi
- Gentle yoga
- Ankle circles
- Shoulder rolls
- Balance holds using a chair for support
Low-impact Exercise Considerations
Before beginning a new exercise program, older adults may benefit from discussing several lifestyle and health factors (like the following) with a licensed healthcare provider.
Current Fitness Levels
Exercise routines vary based on factors like current ability levels and pre-existing health conditions. Beginners can work with a licensed healthcare provider to “start slow” before gradually adjusting the intensity of their workout routine.
Healthy Diet
Nutrition helps support fitness goals. Balanced meals (contain whole grains, fruits and veggies, and lean proteins) may support overall well-being alongside regular movement.
Hydration
Staying hydrated before, during, and after exercise may help support circulation, temperature regulation, and comfort.
Sleep
Sleep is an important part of overall wellness and recovery, meaning that getting enough quality sleep can help older people be better rested for their next workout.
Medications
Some medications can affect balance, coordination, heart rate, blood pressure, or hydration levels during exercise; speaking with a licensed healthcare provider can help seniors understand potential risks and exercise modifications based on the types of medications they take.
Pre-existing Health Conditions
Older adults with heart disease, osteoporosis, type 2 diabetes, joint pain, balance concerns, or other health conditions may wish to speak with a licensed healthcare provider before starting a new program. Healthcare professionals may help identify activities that align with an individual’s needs and abilities.
FAQs
Are there exercises someone with scoliosis should avoid?
Exercise considerations for scoliosis can vary depending on factors like the severity of spinal curvature, pain levels, and mobility. A physical therapist or other healthcare provider may help determine which activities are appropriate for a specific individual.
Can low-impact workouts build muscle?
Low-impact workouts may offer potential health benefits like building muscle, improving cardiovascular endurance, and more.
Can exercise reduce the risk of panic attacks?
Some people may notice a reduction in anxiety levels with regular exercise. However, mental health outcomes vary, meaning not everyone may notice a difference in stress levels after exercising.
Exercise alone is not considered a cure for anxiety disorders, nor is it a replacement for professional mental health services.
What are some low-impact exercises for people over 60?
Many people over age 60 participate in low-impact activities like walking, water aerobics, tai chi, swimming, and chair workouts.
Low-impact Workouts at Avista
At Avista Senior Living, wellness programs include opportunities for older adults to participate in low-impact physical activity in a supportive community setting. Depending on the location and resident interests, activities may include walking groups, chair exercises, stretching sessions, balance-focused movement, and more.
This article is for informational purposes only. It does not provide medical, financial, or legal guidance. Please direct any medical-related questions to a licensed healthcare provider.